Tofu is made from soybeans, water and a curdling agent. It’s a source of protein and calcium. So it’s the perfect substitute for meat, because it doesn’t have cholesterol and it’s low in calories. A major health benefit is that tofu can reduce the risk of heart disease, which is often associated with diets high in cholesterol. Tofu also has the ability to take on many different flavors depending on what type of marinade or spices you use. Grocery stores often carry soft, medium, firm and extra firm tofu. The hard part is figuring out what texture of tofu to use.

Firm and extra firm tofu can be cut up into rectangles and fried in vegetable oil and then served as an appetizer with peanut sauce for dipping. The firmer tofus can also be mixed into a rice and vegetable stir-fry. Marinating the extra firm tofu in barbecue sauce and baking it until all the moisture is pulled out creates a tofu jerky. Soft and medium tofu can be used in fruit smoothies, desserts or to thicken sauces and salad dressings.

An advantage to tofu is that it can last up to a year if left in its packaging. If opened and in the refrigerator, it stays fresh for a week. Left over tofu can be incorporated into salads or stews.

While incorporating tofu into your diet is a health conscious choice, it’s an eco-friendly choice too. By decreasing the amount of meat in your diet, you are decreasing the demand for meat. Sixty-six percent of grain harvested in the U.S. is fed to animals that are raised for slaughter, and large amounts of water are used to clean and hydrate the livestock. Not to mention, agricultural lands become degraded and there becomes a potential for nitrate-polluted runoff to enter our drinking water.

Even if you can’t manage to eliminate meat completely from your diet, you can cut your meat consumption in half by mixing tofu into your meat dishes. For example, use soft tofu and ground beef to make meatballs or add tofu to half of your stew. Changing your diet can make a difference for the Earth, but it doesn’t have to be all or nothing.